LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Metabolic
Warm-Up Blocks
Mobility + Transition
Horizontal
MC2-Warm-Up 1/3: Offset Stance, Hinge Tilt
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
MC2-Warm-Up 2/3: Lateral Squat, Tilt
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
MC2-Warm-Up 3/3: Lateral Lunge, Tilt Reach
Set time load Tempo Rest
1 60 seconds heavy controlled No rest
MC 2/Transition: Lateral Shuffle, Tilt Progressive Sequence
Set time load Tempo Rest
1 60 seconds heavy fast Self-Selected
Workout Blocks
Exercises
Horizontal
MC 2/1: Swing to Squat
Set reps load Tempo Rest
1 30 or 60 moderate controlled Self-Selected
MC 2/2: Alternate Anterior Lunge, OH Lift
Set reps load Tempo Rest
1 30 or 60 moderate controlled Self-Selected
MC 2/3: Alternate Lateral Lunge, 1 Arm Press
Set reps load Tempo Rest
1 30 or 60 moderate controlled Self-Selected
MC 2/4: Plank Drag
Set reps load Tempo Rest
1 30 or 60 moderate controlled Self-Selected
MC 2/5: Travelling Lateral Lunge, Hook
Set reps load Tempo Rest
1 30 or 60 moderate controlled Self-Selected
Cool Down Blocks
Breathing + Slow Tilt
Horizontal
Double Leg Restorative Pose
Set time Hold
1 3 minutes
MC2-Warm-Up 1/3: Offset Stance, Hinge Tilt
Set time load Tempo
1 30seconds on each side heavy controlled

ViPR PRO Team Training/Season 1 : Dry Land – MetCon 2.

Workout
Metabolic
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This session consists of three main parts:

1. Warm-Up Block
2. Workout Block
3. Cool-Down Block

Please read each block's description for guidance.

Warm-Up Blocks

Mobility + Transition
Horizontal Loading

This block consists of three mobility exercises that are performed for 1 minute each followed by one transition exercise also for 1 minute.

LLT
MC2-Warm-Up 1/3: Offset Stance, Hinge Tilt
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
MC2-Warm-Up 2/3: Lateral Squat, Tilt
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
MC2-Warm-Up 3/3: Lateral Lunge, Tilt Reach
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Controlled No rest (h:m:s)
LMT
MC 2/Transition: Lateral Shuffle, Tilt Progressive Sequence
Set Time Load Tempo Rest
1 60 seconds h:m:s Heavy Fast Self-Selected (h:m:s)

Workout Blocks

Exercises
Horizontal Loading

1. Repetitions VOLUME available: High - 60x | Low: 30x
GRADED EXPOSURE: Each phase can last as long as necessary
-> Phase 1 - 30 reps
-> Phase 2 - 60 reps
-> Phase 3 - 30 reps (heavier)
-> Phase 4 - 60 reps same weight as last week
2. COMPLETE selected volume of EACH exercise before moving on to the next exercise (horizontal loading).
3. REST & RECOVERY: Rest is self-selected | Recovery: 5 minutes after every 20 minutes
4. PACING: Work:Rest —> i.e. Low volume - 30 total =10 reps x3 | High volume - 60 total=15reps x4
4. When finished, record your total time

Take mandatory 5 minutes rest every 20 minutes
IMPORTANT!!! Only good reps count!

LLT
MC 2/1: Swing to Squat
Set Reps Load Tempo Rest
1 30 or 60 Moderate Controlled Self-Selected (h:m:s)
LLT
MC 2/2: Alternate Anterior Lunge, OH Lift
Set Reps Load Tempo Rest
1 30 or 60 Moderate Controlled Self-Selected (h:m:s)
LMT
MC 2/3: Alternate Lateral Lunge, 1 Arm Press
Set Reps Load Tempo Rest
1 30 or 60 Moderate Controlled Self-Selected (h:m:s)
LMT
MC 2/4: Plank Drag
Set Reps Load Tempo Rest
1 30 or 60 Moderate Controlled Self-Selected (h:m:s)
LMT
MC 2/5: Travelling Lateral Lunge, Hook
Set Reps Load Tempo Rest
1 30 or 60 Moderate Controlled Self-Selected (h:m:s)

Cool Down Blocks

Breathing + Slow Tilt
Horizontal Loading

EXERCISE 1: Begin with 3 minutes of breathing in the supine position. Focus on inhaling through the nose and a long exhale through the mouth.

EXERCISE 2: Perform the first exercise from the warm-up at a slow pace for one minute.

WELL DONE!

UMT
Double Leg Restorative Pose
Set Time Hold
1 3 minutes h:m:s h:m:s
LLT
MC2-Warm-Up 1/3: Offset Stance, Hinge Tilt
Set Time Load Tempo
1 30seconds on each side h:m:s Heavy Controlled